by Tracy Bright

Created on: May 13, 2008   Last Updated: July 27, 2009

A Prune a Day

Prunes are an amazing fruit, filled with nutrients and antioxidants to nourish our bodies. Unfortunately, prunes are sometimes left out of our diets. This may be due to lack of advertising or possibly that we just are not informed on what exactly prunes are and the health benefits that they provide. As consumers, we generally want to buy and eat what is best for our families and ourselves. That is why it is a great idea to discover the prune and all of the health benefits packed inside of this little fruit.

What is a prune exactly? Although they resemble a giant raisin, prunes are actually a dried type of plum. They can be dried in the sun, but most are dried using machines. Prunes are usually brown or black in color and very wrinkly. They usually have a very sweet taste. Prunes can be purchased at many grocery stores, fruit stands, and specialty stores.

Now that we know what prunes are and where they can be purchased, let's look at the health benefits.

Prunes are a good source of vitamin A and potassium. However, a prune's most well know health benefit is its fiber content. Prunes are a rich source of fiber for our diets. One study, conducted by The National Institute of Environmental Medicine(1), found that the fiber in prunes might actually reduce the risk of post-menopausal breast cancer. Over a period of approximately eight years, women who consumed high amounts of fiber-rich fruits showed a 34% reduction in breast cancer as compared to women who consumed low amounts of fiber-rich fruits.

Another important quality of fruit that most individuals are concerned with are its antioxidants. Using a process called the Oxygen Radical Absorbency Capacity or ORAC, prunes were found to have antioxidant scores significantly higher than those of many common fruits such as raisins, blueberries, strawberries, and oranges according to the USDA National Nutrient Database for Standard Reference (2). Eating prunes may also help slow the aging process for both the body and brain, according to a study by the Jean Mayer, USDA Human Nutrition Research Center on Aging (3). The study suggests that eating foods high in antioxidants may help reduce damage to cells, and therefore reduce the risk of diseases associated with aging.

In addition to these incredible findings, other possible benefits such as weight control, digestive health, and heart health can all be attributed to the prune. There are many ways to enjoy this healthy treat. Prunes can be enjoyed as a simple snack, try them in a trail mix, stewed, as a stuffing, or even as juice. The health benefits speak for themselves. So, add some prunes to your diet and give your body a healthy boost.

(1) The National Institute of Environmental Medicine, Division of Nutritional Epidemiology, Karolinska Institutet, Stockholm, Sweden (Int J Cancer. 2008 Jan 15;122(2):403-12)

(2) USDA National Nutrient Database for Standard Reference http://www.nal.usda.gov/fnic/foodcomp/search/

(3) Jean Mayer, USDA Human Nutrition Research Center on Aging at Tufts University in Boston http://hnrc.tufts.edu/1192109687036/HNRCA-Page-hnrca 2ws_1192109687040.html

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